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Donna Zuehl

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Chicken, Black Bean, Corn & Tomato Salad
1/13/2009 4:51:09 PM
Here is some good winter comfort food which is healthy, too.

Chicken, Black Bean, Corn & Tomato Salad from EatingWell Re

Makes 4 servings, about 1 1/4 cups each

Ingredients

12 ounces boneless, skinless chicken breasts, trimmed and poached (see Tip)
1 15-ounce can black beans, rinsed
1 large vine-ripened tomato or 2 plum tomatoes, cored and diced
1 cup frozen corn, thawed
1 tablespoon extra-virgin olive oil
3 cloves garlic, finely chopped
2 teaspoons dried oregano
1 ½ teaspoons ground cumin
2 tablespoons sherry vinegar or cider vinegar
½ teaspoon salt
½ cup chopped scallions (3 scallions)
¼ cup chopped fresh parsley

Instructions

1. Shred chicken and combine with black beans, tomatoes and corn in a salad bowl.
2. Heat oil in a small skillet over medium heat. Add garlic and sauté until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar and salt. Pour over the salad. Add scallions and parsley; gently toss to combine.

Tips

Cover and refrigerate for up to 8 hours.

Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Nutrition Information

Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 47 mg cholesterol; 26 g carbohydrate; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg potassium.
Nutrition bonus: Vitamin A (20% daily value), Vitamin C (28% dv), Iron (16% dv), Selenium (23% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable

12 ounces boneless, skinless chicken breasts, trimmed and poached (see Tip)
1 15-ounce can black beans, rinsed
1 large vine-ripened tomato or 2 plum tomatoes, cored and diced
1 cup frozen corn, thawed
1 tablespoon extra-virgin olive oil
3 cloves garlic, finely chopped
2 teaspoons dried oregano
1 ½ teaspoons ground cumin
2 tablespoons sherry vinegar or cider vinegar
½ teaspoon salt
½ cup chopped scallions (3 scallions)
¼ cup chopped fresh parsley
1. Shred chicken and combine with black beans, tomatoes and corn in a salad bowl.
2. Heat oil in a small skillet over medium heat. Add garlic and sauté until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar and salt. Pour over the salad. Add scallions and parsley; gently toss to combine.

Cover and refrigerate for up to 8 hours.

Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 47 mg cholesterol; 26 g carbohydrate; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg potassium.
Nutrition bonus: Vitamin A (20% daily value), Vitamin C (28% dv), Iron (16% dv), Selenium (23% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable


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Myrna Ferguson

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Re: Chicken, Black Bean, Corn & Tomato Salad
1/13/2009 5:10:36 PM
Hi Donna,

This is a great time to get this soup going, with temperture going down to the 0 point. bbbuurrrrrrrrr.  So the soup will warm up our bodies and make it feel yummy.  lol


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Patricia Bartch

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Re: Chicken, Black Bean, Corn & Tomato Salad
1/13/2009 5:40:03 PM

Chicken, Black Bean, Corn & Tomato Salad - I think your dish would be a nice pot luck SUMMER dish too Donna.  YUM. Thanks for posting it.

Pat

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Re: Chicken, Black Bean, Corn & Tomato Salad
1/13/2009 6:07:08 PM
We had chicken soup made from oven chicken leftovers and it was good.
Shirley Manion
Shirley Manion MoneyMakers, Shopping, blogs, fun places http://www.connectionsecrets.com/webmasterhelpers Shopping Bargains and Deals Connections http://www.connectionsecrets.com/bargainshopping Your own fun Iggly Biggly business for only $20.00 h
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Nick Sym

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Re: Chicken, Black Bean, Corn & Tomato Salad
1/13/2009 8:47:38 PM
Hello Dear Donna
Do you know how hungry you are making me !


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